As race day approaches, it’s time to focus on tapering and nutrition for the big day. You've already put in the miles, so now it's time to prioritise preparation and setting yourself up for success on race day.
The start line of the 2020 Tarawera Ultra-Marathon 102km. Photo credit: Jub (Jordan Bryant), https://churnewzealand.com/tarawera-ultramarathon-review/
What to eat
Basically, eat as you normally would. Stick to the basics and eat balanced meals with protein and carbohydrates from grains and vegetables. Prioritise carbs and fluids for at least the 3 days leading up to the race.
Don't make the mistake of restricting energy intake if you're not exercising as much during your taper; the goal of the taper is to repair and replenish your muscles for optimal performance on race day, and nutrition is key to this.
What not to eat
Limit spicy foods and anything that doesn't agree with you! Running is hard on your digestive system, so you want to make sure everything is as settled and regular as possible.
A few days out from the race or event, it is a good idea to cut back on fibre to reduce the risk of GI issues during the race.
Overloading on high-gluten and high FODMAP foods may also trigger GI issues, so just eat normal balanced meals, and don't go overboard on anything.
Hydration is Key
Stay hydrated in the days leading up to the race. Monitor your hydration status using the WUT method (weight, urine, thirst). Think about electrolytes too; add a pinch of salt to meals or sip on electrolyte drinks, especially if you sweat a lot. Balancing your water and electrolytes will ensure you enter the race in a euhydrated state and help you feel your best on race day.
Should you carb-load?
Carb loading is when you increase your carbohydrate intake for a few days before a race to increase the amount of glycogen in your muscles, which can then be used for energy during the race. If you already follow the RHSN EAT. PERFORM. RECOVER. principles this shouldn't need to be a special focus, but in general it is good advice
Having a pasta party the night before the race can actually cause GI issues in some people, so instead of cramming all your carbs into one meal the night before, increase your carbs each meal throughout the week.
It should be noted that muscle glycogen binds water molecules and is heavy, so your legs may feel heavy if they are fully loaded with glycogen - this is just means they are ready to work!
Is alcohol OK?
It's up to you; there are studies showing that drinking alcohol impairs next-day performance for a high-intensity session, and I would recommend erring on the side of caution and avoiding alcohol for the few days prior to the race if this has a tendency to unsettle your stomach or if performance is a priority for you.
2-4 Hours Before the Race
On race day, have a high-carb meal and a bottle of water or electrolytes 2-4 hours before you start. Keep fats low and protein under 15g. This timing allows for better digestion and helps you feel lighter during the race. Experiment with your pre-race breakfast during training to find what works best for you.
Consider a small snack like a banana, muesli bar or gel 15-30 minutes before heading to the start.
Consuming around 100mg of caffeine pre-race can help you feel super pumped and strong, if you know that your stomach is tolerant of caffeine.
Other things that will help
In addition to the nutrition tips above, try and get as much high-quality sleep during your taper and in the week leading up to the race as possible. This will help with muscle repair and make you feel amazing on race morning.
Stay away from sick people.
Having a race nutrition and hydration plan will take away some of the anxiety and stress around the race. Things don't always go to plan, but the process of planning is invaluable and it could prevent a nutrition failure that could otherwise have been avoided.
Finally, try not to stress! Getting to the start line isn't easy and we tend to put a lot of pressure on ourselves, but just remember that every experience is good experience, and it is supposed to be fun as well as a challenge. It's normal to feel nervous but don't let it ruin the experience.
Happy eating!
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